Tag: Dapile

  • Triple Checks All Around

    3 men posted on a muggy morning to start their weekend.

    COP – usual exercises

    Triple check 1 – P1 steps ups, P2 decline merkins, P3 timer mosey around parking lot

    Triple check 2 – mosey to basketball court. P1 pull ups, P2 merkins, P3 lunge timer.

    Mosey to tennis court for 4 corners. 4 different core exercises 20x at each corner.

    Mosey back to flag, stopping to do sets of merkins along the way. Total merkin count was 120+
    Some GRAMS to close out. Numbers, names, Corned Beef took us out.

    2nd F at Local Cup as usual.

  • Pickleball at Dapile

    4 gentlemen showed up on this nice Saturday morning. 4 was the perfect number for some pickleball doubles action.

    The PAX moseyed to the tennis courts and started some pickleball. Rules were play to 5 points, winner team calls out the exercise for the loser team. Rotate partners, rinse and repeat until time.

    Mosey back to flag. Numbers, names, Opus took us out.

  • Hot Potato Dapile

    5 men posted to Dapile.and decided to a hot potato Q

    Bulkhead Q – COP

    4 corners with a runner. Each corner does an exercise as the runner mosey to a station to take the spot. Rinse and repeat for 3 rounds.

    Trail Mix Q

    Partner up, one pair does dips, one pair does step ups, the loner is the timer. Rotate, rinse and repeat for 3 rounds.

    Yardsale Q

    11s – burpees + heels to heaven

  • Mr Holland’s Last Clap

    YHC showed up to meet Opus, planted the flag and Mr. Holland showed up so we had three for this morning’s beatdown so here is what went down.

    COP

    We mosey to the tennis courts and circle up for 20 SSH, 10 Imperial Walkers, 10 DQs, 20 lunges (10 each leg).

    Thang

    With three here this am a triple check is in order. WE had Partner 1 (P1)jump with a weighted handle jumprope 100 reps as the timer, P2 – Walking lunges, P3-Kettle Bat (10# each bat)swing to upright, then proceed to behind the head and repeat. We rotated for 1 set, then repeat 2 more sets for a triple check.

    4 Corner Escalator – Corner 1 – 10 merkins, lunge to corner 2 20- flutter kicks, lunge to corner 3 – 30 imperial walkers then to corner 4 20 smurf Jacks. Lunge to start.

    Triple check number 2 – P1 – 75 reps with jumprope as the timer, P2- LBC’s, P3- Around the world alternating right bat then left bat while holding opposite bat upright.

    COT

    Mosey back to flag to stretch for 1 minute. Numberama, Namerama , Opus took us out in Prayer.

    Moleskin

    Mr. Holland will celebrate his birthday next week and will no longer receive a single clap for the under 40 here in DaVille. To celebrate his birthday he will be traveling to Spain later this month with his dad to see the Solar Eclipse. We also met up with TrailMix at Local Cup for our traditional 2nd F on Saturday morning starting at 7:40am. Great conversations all around celebrating dad challenges and personal growth experiences.

    What a great way to start the day – HAve a great weekend everyone….See you in the gloom soon…Cheers…CB!

  • Air Quality Alert

    4 men posted on this Saturday to some bad air quality. The PAX decided to minimize cardio today.

    Mosey to basketball court for some COP.

    Mosey to the jungle gym for some circuit stations. Rotate, rinse and repeat until time.

    Mosey back to flag. Mustang led us in some karate GRAMS.

    Numbers, names, Opus took us out. Good 2nd F at the Local Cup.

  • Monday Morning Hot Potato

    Four men came out to start the week with a good workout in the humid weather. we started out with some parking lot tracers then began warmups:

    COP: Q Surf n Turf

    10X in cadence of the following, SSH, Helicopters, squats, arm circles ( forward and reverse), LBC’s, heels to heaven, Alabama prom dates, HR merkins, alt shoulder taps.

    Thang: Q Trout

    Mosey to basketball court and do modified suicides ( half court then full court). Between suicide sets do merkins ( count down from ten to one).

    Mosey to benches across from bus loop. 50 LBC’s, Hold a plank for 10-15 seconds, then half way down plank, close but not touching the ground plank. 3 sets then 50 more LBC’s

    Mosey to bus loop then do backward run around the semi circle end of loop, move to next tree and broad jump to next tree. Repeat that 3X, then do 20 squats. Do a sprint to the second tree.

    Mosey back to cars. Do calf raises, LBC’s and stretching to finish.

    Numberama, Namerama, Surf n Turf took us out.

  • Summer Tour comes to DaPile

    Eighteen dudes, including 10 Summer Tourist and one traveler from Cincinnati posted on this Perfect Saturday morning to Atlee High School. According to the two ladies who turned around and walked in the opposite direction at least twice when they came across the PAX exercising, this is what occurred.

    The Thang

    Parking Lot Tracers

    COP: All IC except for the Burpees: SSH, Helicopters, Don Quixotes, One legged lunges, the other leg, Arm Circles, Reverso, 5 Burpees OYO, 5 Burpees, Merkins, Angled Knee Jumps, Foot -to-Hand Mountain Climbers, American Hammers, LBCs, Heels-to-Heaven, Hello Dollies, One legged APDs, other leg, both legs.

    Mosey to other side of school

    Triple Check #1 – Donkey Kicks, Squats, touch 3 different trees

    Pole Smokers – Grab pole while holding 6 inches. All PAX will do 10 leg lifts and then run to the other side.

    Mosey to back of campus while doing 5 burpees at each speed bump.

    Triple Check #2: Carolina Dry Docks, WW2s, Bernie Sanders to top of the hill and run back

    Mosey along baseball/softball fields stopping in open areas and doing 5 jump squats and 10 merkins

    Indigenous People Run to front of the school

    Plank-O-Rama – Hold Plank – All IC: Alternate between Carolina Dry Docks and Merkins, Hold Plank, Rotate to Right Elbow, drop hip and raise, hold side plank, Rotate to Back Plank, drop butt and raise, hold plank, Rotate to Left Elbow, Drop Hip and Raise, Hold side Plank, Rotate to Front Blank, Makhtar N’Diayes, Mountain Climbers, followed by Freddie Mercuries, Rosalitas, Hold Six Inches while Q counts down from 30 – 1.

    Mosey back to SF

    COP: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    It was great having so many tourist join for this bootcamp today. Well done everybody. Let’s keep up the tour throughout the summer. A large group joined for coffee afterwards. Topics varied a lot from bootcamps from the past to our hopes for our health 20 years from now.

    Announcements

    • Summer Tour Continues – Look at Slack for next week’s locations
    • Sign up for Breaking Bread
    • For the health of the PAX, put emergency contact info into Slack. Also, one PAX member should always have a phone with them.

    Gotta Run!

    Phonics

  • Memorial Day Sing In The Rain

    3 Davillians arrived on a raining Saturday of Memorial Day Weekend for “Can we stay dry” beatdown

    This how it went down

    Mosey to the courtyard

    COP (ALL IC) – Various exercises around 10 or so with 10 reps

    THANG

    Triple Check #1 – Donkey Kicks, WWII, lunges

    Triple Check #2 – Squats, HRM’s, Touch a Tree

    Triple Check #3 – Flutter Kicks, American Hammers, Run the parking and back w/ 10 toe tabs on the curb

    Mosey back to the VSF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC was glad not the be the lone wolf on this Saturday. Great times at the Local afterwards with other joining us

    SPIT ON THAT!!

  • 10 Year Triple Check

    After months of telling Lab Rat I would eventually post, on Tuesday, May 2, 2016, it was time. There was lightning outside. There’s no way anybody will be outside at Atlee High School exercising. As YHC pulled into the parking lot a few minutes after 5:30 AM, there were 3 circled up doing jumping jacks. At the end of the bootcamp, no nickname for YHC was determined. When YHC posted again on May 9, the name “Phonics” had been given.

    10 years later, YHC shows up to DaPile on this Saturday, May 2, 2026 to see 2 preparing to begin the bootcamp without him. YHC spoke up and said this is my F3 anniversary and follow me. Off they went with several 20 poind dumbbells, a 25 pound plate, several jump ropes, and and several bands.

    Mosey to the side entrance of Atlee High School

    COP: SSHs, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins.

    Triple Check #1- Timer will do side steps with the band, one arm bent over rows, switch arms when timer turns around, Power cleans with dumbbells. (Audibled when timer broke the band and switched to lunges.)

    Triple Check #2 – Wall Sits, Curls, Timer bear crawls

    Mosey to blacktop

    Triple Check #3 – Timer Jump Ropes either 100 times or to end of blacktop and back, Pull-ups, Arm twist (pull) with bands.

    Mosey back to the Shovel Flag

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out

    NMS:

    YHC has really enjoined his 10 years with F3 and is grateful for Lap Rat EHing him.. From who was there today, it’s possible that YHC would not have gotten to know Opus and would have only know Corned Beef from Cross Country. Since our kids have all graduated, its likely we would have lost touch with each other. YHC hopes for many more years of F3 beatdowns to come.

    Announcements

    • Memorial Day Convergence – Dogpile at 7 AM.

  • DaPickle

    4 men posted on a perfect Saturday morning. Since last week was a serious beatdown by The Carpenter, YHC decided to take it easier this week.

    Mosey to the tennis courts for some pickleball. Partner up, play up to five points, winning team calls out an exercise, the losing team does it. Rotate partners, rinse and repeat.

    Mosey back to flag for some GRAMS. Numbers, names, Opus took us out.

    As usual, good 2nd F at The Local Cup